Day

1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15

60 squats 60 hip thrusts 70 squats 70 hip thrusts 80 squats 80 hip thrusts 25 Bulgarian Split Squats 25 one-leg foot-elevated bridges 90 squats 90 hip thrusts 100 squats 100 hip thrusts REST 30 Bulgarian Split Squats 30 One-leg foot-elevated bridges 110 squats 110 hip thrusts 120 squats 120 hip thrusts 35 Bulgarian Split Squats 35 one-leg foot-elevated bridges 130 squats 130 hip thrusts 140 squats 140 hip thrusts REST 150 squats 150 hip thrusts

160 squats 160 hip thrusts 40 Bulgarian Split Squats 40 one-leg foot-elevated bridges 170 squats 170 hip thrusts 180 squats 180 hip thrusts 190 squats 190 hip thrusts REST 45 Bulgarian Split Squats 45 One-leg foot-elevated bridges 200 squats 200 hip thrusts 210 squats 210 hip thrusts 220 squats 220 hip thrusts 230 squats 230 hip thrusts 50 Bulgarian Split Squats 50 one-leg foot-elevated bridges REST 240 squats 240 hip thrusts 250 squats 250 hip thrusts

Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Day 29 Day 30